Tuesday - Feb. 2

Indoor Bike Trainer
 - 30-minute Lactate Threshold test

10 minutes warm-up
Start of 30-minute test
 - first 10-minutes aveHR 140 (ave wattage 172)
 - final 20-minutes aveHR 156 (ave wattage 209)
10 minutes cooldown

Totals
 - Time: 50 minutes
 - aveHR 150
 - maxHR 167
 - ave watts 197
 - ave cadence 85

From this test the final 20-minutes average HR is a very good estimate of my lactate threshold on the bike.  So for me, 156 bpm.  This will now breakdown into new training zones based on this outcome.  As fitness improves, I should see my ave total wattage increase first and then my lactate threshold increase later.

Bike Training Zones:
 Zone 1   under 126 (active recovery)
 Zone 2   126-138    (aerobic threshold)
 Zone 3   139-145    (tempo)
 Zone 4   146-155    (sub-lactate threshold)
 Zone 5a   156-159  (lactate threshold)
 Zone 5b   160-164  (aerobic capacity)
 Zone 5c   165+       (anaerobic capacity)

Running lactate threshold is said to be about 10 bpm above the bike, putting me at 166.

Running Training Zones:
 Zone 1   under 142 (active recovery)
 Zone 2   143-151    (aerobic threshold)
 Zone 3   152-158    (tempo)
 Zone 4   159-165    (sub-lactate threshold)
 Zone 5a   166-169  (lactate threshold)
 Zone 5b   170-176  (aerobic capacity)
 Zone 5c   177+       (anaerobic capacity)

Testing an training zone information from Joe Friel's 'Total Heart Rate Training'